June 21, 2018
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Red, White, and Green Grilled Cheese

By Meg Haskell, BDN Staff


Everyone loves a grilled cheese sandwich. Here’s a low-fat version that packs a vegetable punch.

Recipe Summary:

Preparation Time: 15 minutes

Cook Time:  15 minutes

Number of Servings:  4

Serving Size:  1 sandwich


1 tsp garlic, minced (about ½ clove)

1 small onion, minced (about ½ cup)

2 C  frozen cut spinach, thawed and drained (or substitute 2 bags (10 oz each) fresh leaf spinach, rinsed)

¼ tsp ground black pepper

8 slices whole-wheat bread

1   medium tomato, rinsed, cut into 4 slices

1 C shredded part-skim mozzarella cheese

Nonstick cooking spray


  1. Preheat oven to 400 °F.  Place a large baking sheet in the oven to preheat for about 10 minutes.
  2. Heat garlic with cooking spray in a medium sauté pan over medium heat.  Cook until soft, but not browned.  Add onions, and continue to cook until the onions are soft, but not browned.
  3. Add spinach, and toss gently.  Cook until the spinach is heated throughout.  Season with pepper, and set aside to cool.
  4. When the spinach and onions are cool, assemble each sandwich with one slice of bread on the bottom, one tomato slice, ½ cup of spinach mixture, ¼ cup of cheese, and a second slice of bread on the top.
  5. Spray the preheated nonstick baking sheet with cooking spray.  Place the sandwiches on the baking sheet.  Bake for 10 minutes, or until the bottom of each sandwich is browned.
  6. Carefully flip sandwiches, and bake for an additional 5 minutes, or until both sides are browned.  Serve immediately.

Calories: 254

Total fat: 8 g

Saturated fat: 4 g

Cholesterol: 18 mg

Sodium: 468 mg

Total fiber: 6 g

Protein: 17 g

Carbohydrates: 29 g

Potassium: 364 mg

Vitamin A: 130%

Vitamin C: 6%

Calcium: 35%

Iron: 15%

Percent Daily Values are based on a 2,000 calorie diet.

Source: Deliciously Healthy Dinners National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services

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